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If you’re looking for an easy breakfast that actually keeps you full, high protein overnight oats are hard to beat.
They take less than 5 minutes to prepare, can be made in advance, and are packed with slow-digesting carbohydrates, fibre, and protein. Whether your goal is muscle gain, fat loss, or simply having a convenient breakfast ready when you wake up, these recipes deliver over 30g of protein per serving.
All recipes below make 1 serving.
Here are some useful things to order in bulk!
Oats
Chia Seeds
Trail Mix
Honey
Protein & Collagen
1. Classic Vanilla Protein Overnight Oats (33g Protein)
Ingredients
- 60g rolled oats
- 170g 0% Greek yogurt
- 1 scoop (30g) vanilla whey protein
- 150ml milk
- 1 tsp vanilla extract
- 1 tsp honey
Instructions
Mix all ingredients in a container, stir thoroughly, refrigerate overnight, and enjoy cold the next morning.
Approximate Nutrition
- Calories: 490
- Protein: 33g
- Carbs: 49g
- Fat: 8g
2. Chocolate Protein Overnight Oats (34g Protein)
Ingredients
- 60g rolled oats
- 170g 0% Greek yogurt
- 1 scoop chocolate whey protein
- 150ml milk
- 10g cocoa powder
- 10g dark chocolate chips
Instructions
Combine everything, stir well, and leave overnight in the fridge.
Approximate Nutrition
- Calories: 510
- Protein: 34g
- Carbs: 48g
- Fat: 11g
3. Peanut Butter Protein Overnight Oats (36g Protein)
Ingredients
- 60g rolled oats
- 170g 0% Greek yogurt
- 1 scoop vanilla whey protein
- 150ml milk
- 20g natural peanut butter
Instructions
Mix until smooth and refrigerate overnight.
Approximate Nutrition
- Calories: 560
- Protein: 36g
- Carbs: 45g
- Fat: 18g
4. Banana Bread Overnight Oats (32g Protein)
Ingredients
- 60g rolled oats
- 170g Greek yogurt
- 1 scoop vanilla whey protein
- 150ml milk
- 1 medium banana, mashed
- 1 tsp cinnamon
Instructions
Combine ingredients and refrigerate overnight.
Approximate Nutrition
- Calories: 530
- Protein: 32g
- Carbs: 58g
- Fat: 8g
5. Strawberry Cheesecake Overnight Oats (33g Protein)
Ingredients
- 60g rolled oats
- 170g Greek yogurt
- 1 scoop vanilla whey protein
- 150ml milk
- 100g strawberries, chopped
- 20g light cream cheese
Instructions
Mix everything together and leave overnight.
Approximate Nutrition
- Calories: 500
- Protein: 33g
- Carbs: 50g
- Fat: 9g
6. Coffee Protein Overnight Oats (35g Protein)
Ingredients
- 60g rolled oats
- 170g Greek yogurt
- 1 scoop vanilla whey protein
- 100ml cooled espresso coffee
- 50ml milk
- 1 tsp cocoa powder
Instructions
Combine ingredients and refrigerate overnight.
Approximate Nutrition
- Calories: 470
- Protein: 35g
- Carbs: 42g
- Fat: 7g
7. Apple Pie Overnight Oats (31g Protein)
Ingredients
- 60g rolled oats
- 170g Greek yogurt
- 1 scoop vanilla whey protein
- 150ml milk
- 1 small apple, diced
- 1 tsp cinnamon
- 1 tsp maple syrup
Instructions
Mix thoroughly and refrigerate overnight.
Approximate Nutrition
- Calories: 510
- Protein: 31g
- Carbs: 57g
- Fat: 7g
8. Blueberry Muffin Overnight Oats (32g Protein)
Ingredients
- 60g rolled oats
- 170g Greek yogurt
- 1 scoop vanilla whey protein
- 150ml milk
- 80g blueberries
- 1 tsp honey
Instructions
Stir together and refrigerate overnight.
Approximate Nutrition
- Calories: 500
- Protein: 32g
- Carbs: 53g
- Fat: 7g
9. Cinnamon Roll Overnight Oats (34g Protein)
Ingredients
- 60g rolled oats
- 170g Greek yogurt
- 1 scoop vanilla whey protein
- 150ml milk
- 1 tbsp light cream cheese
- 1 tsp cinnamon
- 1 tsp maple syrup
Instructions
Mix ingredients thoroughly and refrigerate overnight.
Approximate Nutrition
- Calories: 510
- Protein: 34g
- Carbs: 48g
- Fat: 10g
10. Cookies & Cream Protein Overnight Oats (35g Protein)
Ingredients
- 60g rolled oats
- 170g Greek yogurt
- 1 scoop cookies and cream whey protein
- 150ml milk
- 1 crushed Oreo cookie
Instructions
Mix ingredients together and leave overnight.
Approximate Nutrition
- Calories: 520
- Protein: 35g
- Carbs: 49g
- Fat: 11g
Why High Protein Overnight Oats Work
Protein is the most filling macronutrient, making these recipes ideal for staying satisfied throughout the morning. Combining oats, Greek yogurt, and protein powder creates a balanced breakfast containing protein, fibre, and slow-release carbohydrates.
Many people struggle to consume enough protein at breakfast. These recipes make it easy to start the day with 30g or more, which can support muscle recovery, improve satiety, and help maintain lean muscle mass while dieting.
Frequently Asked Questions
Can I make overnight oats without protein powder?
Yes. Replace the protein powder with an additional 150g of Greek yogurt or cottage cheese, although the total protein content will be lower.
How long do overnight oats last?
Most overnight oats will stay fresh in the refrigerator for up to 4 days when stored in an airtight container.
Are overnight oats good for weight loss?
Yes. High protein overnight oats can help control hunger, making it easier to stay within a calorie deficit.
Can I meal prep multiple servings?
Absolutely. Prepare several jars at once and store them in the fridge for quick breakfasts throughout the week.
Final Thoughts
If you’re looking for a breakfast that is easy, nutritious, and genuinely satisfying, these high protein overnight oats recipes are a great place to start.
Whether you prefer chocolate, peanut butter, fruit-based flavours, or dessert-inspired options, there’s a recipe here that can fit your goals while providing over 30g of protein per serving.
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